Blog
      Feb
      08
      2022

      february 9, 2022

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      12-10-8-6

      Lunge Steps>Goblet Lunges>DB Front Rack Lunges

      Light DB Strict Press>DB Push Press>DB Push Jerks

      Lateral Burpees over DB (every round)

      (Round 1 > Round 2 > Round 3)

      Metcon (No Measure)

      Every 2 Minutes for 8 Minutes

      1-4 Seated Strict Muscle Ups (Low rings)

      Use a band as a modification to allow every athlete the abiltiy to practice this drill

      Metcon (AMRAP – Rounds and Reps)

      AMRAP 4 Minutes x 2

      12 DB Push Jerks 50s/35s

      25′ DB Front Rack Lunge 50s/35s

      2 Burpee Muscle Ups

      25′ DB Front Rack Lunge 50s/35s

      Rest 2:00 between AMRAPs, Pick up where you left off.

      Metcon (Distance)

      AMRAP 3 Minutes Max Distance Row/Ski Rest 2:00

      AMRAP 4 Minutes Max Distance Row/Ski Rest 2:00

      AMRAP 5 Minutes Max Distance Row/Ski Rest 2:00

      AMRAP 4 Minutes Max Distance Row/Ski Rest 2:00

      AMRAP 3 Minutes Max Distance Row/Ski

      630Pm Weightlifting

      Warm-up

      2 Rounds of

      12 Burpees

      10 Jumping Lunges

      :30 HS Hold

      Then, once through:

      :15 OH Squat Hold + 3 OH Squats

      1:00 Ankle Mobilization

      :15 OH Squat Hold + 3 OH Squats

      1:00 Tricep/Lat Smash Per Side

      :15 OH Squat Hold + 3 OH Squats

      1:00 Double LAX Ball T-Spine Smash

      :15 OH Squat Hold + 3 OH Squats

      Empty Bar Tall Snatch Warm Up

      Snatch (6×3 @ 70-75% Drop and reset between reps )

      Coach’s Notes

      We give athletes a small range of percentages to work

      in to allow for those who may have hit less than they

      are actually capable of during their test. However, with

      the cycle just starting there should be nothing less

      than perfect reps. Force your athletes to move well – if

      they’re not doing it on Day 1 then they’ll be

      disappointed. The percentages will go up.

      Metcon (Weight)

      Accessory

      3x100m Double KB OH Waiter Walk

      (1 overhead, 1 in the front rack,

      switching after 50m)